Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground nutmeg; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish perfect for any season. Packed with nutrients and vibrant flavors, it’s a delightful way to enjoy vegetables.

Created by

Vanessa Doyle

Last updated on 2025-12-24T14:51:41.622Z

This Healthy Squash Soup is not just delicious but also incredibly nourishing. The sweet, earthy flavor of squash combined with aromatic spices makes it a favorite for cozy dinners.

        Why You Will Love This Soup
        Rich, creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for a warming effect on chilly days

      

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, rich in vitamins A and C, which are essential for maintaining a healthy immune system. These vitamins play a crucial role in skin health and vision. Additionally, butternut squash contains potassium, an important mineral that helps regulate blood pressure and supports heart health. Its low calorie count makes it an excellent choice for those seeking to maintain or lose weight without sacrificing flavor.

This versatile vegetable is packed with antioxidants, which help combat oxidative stress in the body. Consuming foods rich in antioxidants can reduce the risk of chronic diseases and promote overall health. Furthermore, the dietary fiber found in butternut squash aids digestion and promotes a feeling of fullness, making it a perfect addition to a balanced diet.

Cooking Tips for Perfect Soup

To achieve the best flavor in your Healthy Squash Soup, it’s essential to select a ripe butternut squash. Look for one that feels heavy for its size and has a smooth, tan-colored skin. Avoid any squash with soft spots or blemishes, as these can indicate spoilage. Properly peeling and dicing the squash will ensure even cooking and a smooth texture when blended.

When sautéing the onions and garlic, be cautious not to burn them, as this can lead to bitterness. Stirring frequently and adjusting the heat as necessary will help you achieve the perfect caramelization. Additionally, feel free to customize the spices according to your taste preferences—adding a pinch of cayenne pepper can give your soup a lovely kick!

Serving Suggestions

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground nutmeg
Salt and pepper to taste
1 tablespoon olive oil

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Onions and Garlic

In a large pot, heat olive oil over medium heat. Add chopped onions and minced garlic, sautéing until the onions are translucent, about 5 minutes.

Add the Squash and Spices

Add the diced butternut squash, ground cumin, and nutmeg to the pot. Stir well to combine everything.

Pour in the Broth

Pour the vegetable broth into the pot and bring to a boil. Once boiling, reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil if desired.

Enjoy your delicious and healthy squash soup!

Storage and Reheating

To store any leftovers of your Healthy Squash Soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days. If you want to store it for a longer period, consider freezing portions in freezer-safe bags or containers. Make sure to label them with the date so you can keep track of freshness.

When reheating the soup, you can use either a microwave or a stovetop. If using the microwave, heat in short intervals, stirring in between to ensure even warming. On the stovetop, gently heat over low to medium heat, stirring occasionally to prevent sticking. If the soup thickens too much after refrigeration, simply add a splash of vegetable broth or water to reach your desired consistency.

Variations to Try

Feel free to experiment with different varieties of squash in this soup, such as acorn or pumpkin, for a unique twist on the classic recipe. You can also add other vegetables like carrots or sweet potatoes for added sweetness and depth of flavor. Incorporating a splash of coconut milk can create a creamier texture and introduce a subtle tropical flavor that pairs beautifully with the spices.

For a protein boost, consider adding cooked lentils or white beans to the soup. These additions not only enhance the nutritional profile but also make the soup more filling. If you enjoy a bit of heat, try adding a few dashes of hot sauce or fresh chili peppers to spice things up. The possibilities are endless!

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and no dairy.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring to a freezer-safe container.